Today will have a 5:30, 8:30 and 9:30am classes.

Closed New Years Eve Evening and closed New Years Day.

Monday – December 31, 2018 – 181231

Context: Practice

Dynamic Warm Up Option: 3 rounds of 5 air squats, 5 ring rows, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster

Mobility/Activation/Prehab: shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) thruster out of the rack.

Strength: 5×4 push press 11 of 12 (5 sets of 4 reps, same weight across, 80-90% of max)

Super Set: 5×6 single leg deadlift with two dumbbells (5 sets of 6 reps on each side, same challenge with all sets)

Metabolic Conditioning: Tabata-ish

4 rounds – :40 work, :20 rest

Hollow Rocks

Goblet Squats (Health:26, Athletic: 35, Performance: 56)

Hollow Hangs

Calorie Row

Scaling Guide: work

Compare to: NEW WORKOUT

Coaching Tips: Try to complete the same amount of reps for a four rounds.

Optional ‘Cash Out’ or Hypertrophy: 4 minute max cal row or airdyne, OR 3 sets of 12 banded tricep press downs in a super set with 15 loaded glute bridges

“By the Numbers” Book References: Thruster p. 357, Kipping Pull-up p. 258